Lanaform LA100305 Manual De Utilización página 7

4. Quadriceps stretch
EN
With one hand against a wall for balance, reach your other arm back and take hold
of a foot with your hand. Bring your heel as close to your buttocks as possible.
Hold and count to 15, then relax. Repeat 3 times for each leg.
Stretches: quadriceps and hip muscles.
5. Inner thigh stretch
Sit down, place the soles of your feet against each other with your knees facing
outwards. Try to bring your feet towards your groin. Hold and count to 15, then relax.
Repeat 3 times.
Stretches: quadriceps and hip muscles.
EXERCISES:
When first using your appliance, make sure you exercise in safety. Do your exercises near to a fixed support such as a chair,
settee, door, etc. Use this support to keep your balance until you feel comfortable on the Swing Trainer
Exercise 1
Stand on your appliance, spread both of your legs simultaneously until the end of the guide and then come back to your
initial position.
Muscles used: calves, thighs, inner thighs, buttocks
Exercise 2
Stand on your appliance, move one foot to the end of the guide and bring back to the central position, repeat with the
other foot. This movement is similar to that used when roller skating.
Muscles used: thighs, inner thighs, buttocks
Exercise 3
Stand on your appliance, keep your feet together and sway your body from right to left and vice versa.
Muscles used: abdominal and lumbar muscles
1 2 3
Exercise 4
Knee down on the Swing trainer, spread both of your knees simultaneously until the end of the guide and then come
back to your initial position.
Muscles used: calves, thighs, inner thighs, buttocks
Swing Trainer
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